Beauty Rule # 3

Vegetables are Neutrals.

You cant have enough veggies throughout the day. However, always make sure to eat them before your protein or starch as they digest easier and faster... so you want them out of the way before you move on to digest heavier foods that normally take longer to digest.

Vegetables are Neutrals because they could be eaten with anything, at any time. Unlike proteins, starches, and fats, you could pair a veggie dish with any of them!

Ever heard of Carb Cycling?

Yesterday, I gave me self a serious headache because I failed to eat after a serious session of body building at the gym. As a result, I ended up noxious and tired all curled up on my couch at night. 

Lesson learnt: If you are not going to eat right, do not go to the gym...
What happened, after my lovely Dr. of a husband explained it to me, is that my body was deprived for carbs and protein after lifting weights at the gym, skipping that meal sent my body into a catabolic state, only because there was not food for my body to break down, it ended up breaking down my own muscles. This in turn released urea and ammonia into my blood stream, which as you may know, is highly toxic. End result: a massive painful headache. 

My husband basically suggested I eat more carbs, and though it didn't make sense to me at first, I willingly complied because I know he always knows what he is talking about. Of course, as always, he did :)
Soon enough I was feeling a lot better.

He then suggested I look into Carb Cycling to better understand how carbs should fit into my workout routine. Here are my findings:

Carb Cycling is mostly used by body builders, but the system is so simple, that anyone can apply it! 

This is basically a carb diet in the form of a cycle, where, in the first day (preferably, the day you have a heavy work out) you have a high dose of carbs. On the second day, you have a low(er) intake of carbs (you could have a normal workout day here), and on the third, you don't any (or very little) carbs (on your day of rest). This cycle starts again on the 4th day. So one and so forth.

Basically, your carb eating will be directly proportionate to the intensity of your workout. The harder the workout, the more carbs you need (half in the morning, the other after your session).

Now, and so as not to over do it, just how much carbs does one person need per 'normal' day, and how much more on a 'workout' day?

First of all, you need to know what amount of calories you 'normally' burn, ie even if no activity is performed. the method calculation below is taken from http://www.t-nation.com

First Step: Calculating Your Basal Metabolic Rate

Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):

For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

For Women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:

BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 28)

BMR = 1380 calories per day

Second Step: Count the calories you are consuming.

Look up the amount of calories in your food and distribute them according to your daily schedule. This will both help you figure out how much carbs to consume, and distribution of these calories will help you avoid eating it all at once and then feeling sluggish, tired, and sleepy.

The general advice is, allow 1/2 of your total calorie intake to be carbs on the 'heavy carb' day, about 1/4 on your 'low(er) carb day' and less or even NO carbs on the third day.

That is it for now!
Happy Carb Cycling! 

Snacks: How they fit into your weight-loss plan

Your stomach is growling, but lunch is hours away. Why not indulge yourself with a snack...  just make sure you watch what you eat....

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal. 

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.

Know which foods to reach for

You can eat more of foods with high water or fiber content and few calories, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients. Nibble on cucumber, carrots, celery...etc
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities. Why don't you add 2 tablespoons of peanuts on your green salad!
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties. 2 small slices of low-fat colby or cheddar cheese never hurt anyone!
• PS: this was taken from the Mayo Clinic Diet.... because I think it is important that we understand how to snack!

Foods to eat for a healthy balance of minerals and vitamins...

Silicon: Silicon has incredible beautifying properties. It makes our hair thick, our nails strong and it strengthens connective tissues and bones to improve flexibility. Silicon can improve the appearance of wrinkles, and increase the resilience of your skin. It makes the skin glow and the eyes bright by targeting the connective tissue in your body. This beautifying mineral is essential for radiant vitality and health.


Foods: Cucumber, Bell peppers, Radish, Light leafy greens (cabbage, romaine lettuce), Tomatoes, Apples, Onions, Unrefined grains.

Calcium: Calcium is a strengthening mineral in that it helps keep our bones strong and it prevents osteoporosis. Calcium maintains healthy teeth, keeps our posture upright, and it enables us to move with poise. In addition to bone benefits, calcium cleans our digestive tract and eases premenstrual syndrome. 


Foods: Dark leafy greens (such as collard greens, turnips, kale, dandelion greens and spinach), Dried herbs, Sesame seeds, Flax seeds.

Zinc: Zinc is a powerful mineral that works with the skin to keep it healthy by reducing acne and quickening the healing process for cuts or burns. It plays an important role in rebuilding collagen to make skin radiant, smooth and healthy. Zinc is known to prevent signs of aging and skin damage such as wrinkles and stretch marks. 


Foods: Dried watermelon seeds, Organic raw dark chocolate, Raw pumpkin seeds, Pine nuts, Sesame seeds, Pecans, Rolled oats

Magnesium: Magnesium is an important mineral for human nutrition in that it serves the body in several metabolic processes. Over 300 different enzymes in the body rely on magnesium to keep your bowels regular and to cleanse and detoxify the body. It is found in your bones, muscles and bodily fluids and is not made naturally in our bodies.  Along with the beauty value, magnesium relaxes and calms you while keeping your blood circulating smoothly.


Foods: Raw broccoli, Plantain, Spinach, Sea vegetables, Banana, Cooked lentils, Avocado, Squash, Arugula, Swiss chard

Potassium: The essence of Potassium is all about balance. This mineral is integral in balancing pH levels, maintaining proper fluid levels and the balancing of other minerals, like sodium- which in excess amounts can dry out your skin or make it look puffy. Potassium-rich foods are important for good health because healthy levels of potassium encourage responsible waste elimination from the body and the assimilation of glucose for muscle energy.
Foods: Dried apricots, Brussels sprouts, Cantaloupe, Kiwi, Pear, Dried dates, Dried figs, Banana

Iron: Iron oxygenates blood, stimulating healthy blood circulation and resulting in a highly attractive glow in the skin. Iron also energizes you because it is responsible for transporting oxygen, (our cells’ “gasoline”) throughout the body. If iron levels are low, our body is not operating at the optimal level, resulting in a lagged and tired feeling.


Foods: Spinach, Artichoke, Squash Seeds, Dried Apricots, Pistachios, Raisins, Walnuts, Asparagus, Quinoa, Mushrooms, Beans

The first step on the way to becoming healthy

If you are one of those people who believe in the "Flatten your belly in 7 days!" kind of ads.... I am here to tell you, don't!

After reading much about it and committing to the gym 5 days a week, I can safely tell you, there is no such thing. However, do not despair. It is doable, just not in a week. It could take you up to 6 months. But, if  you commit to eating right and exercising, you will not be disappointed.
There is nothing more satisfying than seeing your body toning up and hearing people comment on how much better you look over time. Only two month after starting the gym, one of my friends asked me 'how I was loosing weight'. I wasn't. Still weighed 137 pounds, but my waist line was getting smaller, my calves thinner...etc, you get the point.

Now, to get to the 'how' do you achieve this.

Obviously, you need to eat right. But what does that actually mean? swear off junk and only eat organic? Not really, while I do recommend you swear off junk, for now, I would just suggest you increase your intake of fruits and vegetables per day. Try eating a small salad everyday, and if you can... make it a BIG one. Add an apple, dried cranberries, prunes... etc to your salad. I also like throwing in pumpkin seeds, pecans, or pine nuts....

Make sure to put in it a large spoon of apple cider vinegar, not only does it bring out the flavours, but its  healthy for you too...

Enjoy!

PS: please send me pics and recipes of your salads to add them to my recipe book!

An introduction to me, and my blog...

The point of my blog is not to tell people not what to eat. I just want to keep it simple and unstructured through blogging about my own eating habits, and including research or information that I have read/ found which either supports or discourages certain eating beliefs, foods, and ideas.


I was reading Vogue the other day, and yes I am a fashionista, but I do not obsses about my figure nor do I watch every bite I eat... when I came across the name of a nutritionist and a yoga instructor by the name of Kimberly Snyder. I followed her for a while online, then bought her book.  I will be posting a few ideas from her book and another bunch of my own, commenting and asking you to pitch your own opinion in...


Also, I love to cook and have tons of recipes that are simple, fast, and healthy... believe me, food preparation could be a lot easier and a lot more fun than you think. Take it from a working housewife (who is currently juggling 2 jobs by the way...) and still has time to make a home cooked meal and go to the gym everyday.


Looking forward to posting, and reading your comments...